Dehydration is a condition that results from losing more fluids than you are taking in . It can occur for various reasons and take more or less serious forms.
Some individuals such as children, the elderly , athletes or people who work outdoors or live at high altitudes are more at risk of dehydration than others. But this condition can be determined by various factors such as fever , vomiting , diarrhea , the intake of certain drugs such as diuretics which can cause excessive urination , sweating from excessive efforts such as physical exercise , overheating.
To prevent dehydration, make sure you drink enough water, eat water-rich foods , and keep an eye on the color of your urine , which should typically range from light yellow, like lemonade, to pale amber . Darker urine is a sign of dehydration.
Especially if you are prone to this phenomenon, avoid alcohol , caffeine , soda or sugary drinks as they can dehydrate you even more.
Because thirst is a delayed signal, make sure you stay hydrated as much as possible throughout the day , especially if you exert yourself too much or are exposed to heat.
If dehydration reaches extreme levels, consult a doctor immediately, but otherwise, to avoid more serious epilogues and stop the emergency in the bud, you can take some foods or drinks that are particularly suitable for combating it .
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Coconut water
When you are dehydrated, your body not only needs to take in water but also needs to replenish lost electrolytes .
Electrolytes are minerals that the body needs to perform important functions such as maintaining proper fluid balance and maintaining a regular heart rhythm . The most common electrolytes are sodium , calcium , magnesium and potassium .
Coconut water is great to drink when you’re dehydrated because, in addition to quenching your thirst, it provides electrolytes and some important carbohydrates.
One 8-ounce cup of unsweetened coconut water contains 9 percent of the Daily Value for potassium and has 45 calories .
Additionally, a small study found that coconut water replenished fluids lost during exercise as efficiently as sports drinks. However, there is a contraindication. If you have a particularly weak stomach , coconut water can make you feel slightly bloated .
Broths and soups
Like coconut water, broths and soups provide high water and electrolyte contents , a key combination for rehydration .
In addition, beef broth and other animal protein soups also provide collagen , which is excellent for strengthening joints and useful in case dehydration is due to overexertion.
One cup of beef broth , equal to 237 mL contains these electrolytes:
- Phosphorus : 6% of the daily requirement (DV),
- Potassium: 9% of the DV,
- Sodium: 21% of the DV.
Watermelon and melon
Fruits and vegetables have a high water content and can be a great option for staying hydrated . In particular, watermelon and melon are the fruits with the highest liquid content.
A 152 gram portion of diced watermelon contains almost 92% water, while melon about 90 % by weight .
Gazpacho
Gazpacho is a raw tomato and vegetable soup popular especially in Spain and Portugal but widespread everywhere, especially in the summer months .
Its star ingredient, the tomato , tops the list of hydrating foods as, in addition to their 94% water content, they provide 9% of your daily potassium requirement.
To make gazpacho, blend raw tomatoes together with fresh cucumbers , a small piece of sweet pepper , olive oil , garlic , onion , and a pinch of salt and pepper .
Smoothies and milkshakes
Drinking a smoothie or milkshake is an excellent idea when you are dehydrated, because whatever type you choose, the base is always liquid, since it is water, milk or unsweetened iced tea, to which fruit or yogurt or powders are added flavourings .
If dehydration is due to fever or constipation , the best option is to drink a smoothie rich in vitamin C.
To make the smoothie even colder and increase the feeling of well-being , a few ice cubes can be added .
Milk
A glass of milk provides fluid, protein, carbohydrates , electrolytes and some fat , making it a good option for rehydrating, especially if dehydration is due to overexertion, heat, or poor appetite .
An experiment conducted on 72 adult men revealed that both whole and skimmed milk are more hydrating than water 3-4 hours after consumption. This is because the additional nutrients in milk, such as lactose , sodium and potassium, help the body slow down the rate at which fluids are absorbed and excreted in the urine .
Tzatziki
This Greek sauce is based on yoghurt and cucumber , both foods rich in water , contained in both in exactly the same concentration: 85% .
